Dynamic dorsal plank with alternating arm movements
Dynamic dorsal plank, 3 sets, hold 30 seconds, alternating arm movements
Listen to the instructions
How to do the exercise
Sets: 3
Duration: 30 seconds per set
Description: Lie on your back with knees bent and feet flat on the ground, arms along the body. Slightly lift the pelvis to align the body from shoulders to knees, then slowly perform alternating forward arm movements without moving the pelvis. Engage the abdominal muscles to prevent excessive arching of the lower back.
Tips: Keep your back straight and avoid twisting or arching the pelvis during movements. Breathe regularly and control each movement to effectively strengthen the lumbar area.
Progression: Gradually increase the hold time by 5 seconds each week or add a slight weight to the hands when the movement becomes easy.
At a glance
- Goal
- Strengthening
- Level
- Intermediate
- Equipment
- none
- Starting position
- Lying on the back, knees bent, feet flat on the ground
- Clinical goal
- Muscle strengthening of the lumbar region
- Also known as
- active dorsal plank, dynamic lumbar plank, plank with alternating arms
